1. Get your stance. The goblet squat stance is based largely on individual physiology and anatomy–you should determine what’s best for you within basic parameters. For starters, make sure you take a relatively narrow stance, with your feet only slightly more than shoulder width apart.

2. Grab a decent but not overwhelming weight. The important factor with weight in this exercise is the form of the weight. A barbell, medicine ball, or kettlebell is appropriate. Hold the weight with both hands in front of you, touching it to the top of your chest. If you use a kettlebell, hold the weight by its “horns.”

3. Squat down as if you’re bending to sit down in a chair behind you. Make sure to keep your elbows between your knees as you squat, not on top or outside of them. Squat down as deeply as possible in one fluid motion, keeping your back as straight.

4. Push up explosively. To finish the motion, push up from your thighs and buttocks, this time as if you’re standing up out of a chair, but without leaning forward. Pay attention to the straightness of your back and your stance, making sure neither moves out of position. If the exercise is easy, add more weight or work it into a superset of swings (with the same weight).